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The Kettle Bell T-Bar Row is an upper exercise that primarily targets the mid back but also works the lats, biceps and traps. This is a compound exercise which is well suited to beginner lifters.




  • Stand with your feet wider than shoulder width and  torso bent forward to around 45 degrees. Keep your chest up and grab onto a kettle bell with both hands. This is your start position.
  • Pull the kettle bell up towards your stomach in a smooth motion by squeezing your shoulder blades back, keeping your chest up and back straight. Pause at the top and slowly lower the weight back to the starting position.

Back Muscle Diagram.

Back Muscles